Banana Nut Muffins

Sunday, September 9

I took Luke and Cinna for a walk. The temperature was a mild 67, but the humidity was 1000%. Yes, 1000%.

Every 20 seconds for 10 rounds
L or R T2B
R or L T2B


Every 20 seconds for 10 rounds
L or R K2E
R or L K2E

As originality is merely unconscious plagiarism, I can’t unequivocally state that this is an original idea. I do know, however, that I haven’t see anyone do this are read about it on any blogs or CF sites, so there’s that.

This worked the obliques, yo.

10 RFT
5 burpee + box jump (24″) + 5 air squats (on top of box)
5 rebounding box jumps 

That’s a total of 50 burpees, 100 box jumps, and 250 air squats. It’s no wonder that I could hardly walk up the stairs to enjoy a glass of chocolate milk. Oh, who am I kidding—I drink the chocolate milk out of the container.

Time = 17:28

Monday, September 10

I taught all morning and spent most of the rest of the day grading speeches. I worked out after 5, as I knew Jeff would be in a TC and that he wanted to take Luke for another (his 4th of the day) walk.

10 RFT
—Sprint row 100m
—10/leg grasshoppers (knee to elbow)
—1 wall crawl (nose to wall)
—1 deadlift, 275#
Rest exactly 1 minute between rounds

This was one of the toughest workouts I’ve completed in the recent past. First, the minute rest allowed barely enough time to catch my breath. Why? Because I ensured that I treated each round like a sprint. This began with a very fast 100m row, most round rowing at at 1:33/500m pace and often more than an average of 40 strokes/minute. Thus, I was winded when I quickly got off of the rower.

Admittedly, for the first 4 or 5 rounds, I didn’t transition as quickly to grasshoppers as I did for the remaining rounds. The grasshoppers were the most challenging part of the workout, and it took mental fortitude to complete all rounds in unbroken reps. I realized that I needed to get through all 10 reps as quickly as possible if I had any chance of doing latter reps in unbroken reps.

I ensured that my nose touched the wall for every rep of wall crawl. I also ensured that I lowered and didn’t merely drop the barbell when deadlift was completed. Oh, and 275# was a heavy weight.

My goal was 19 minutes, not including 1-minute rest after 10th round, and my time was 18:53. That was a true interval workout, as the minute rest was barely enough time. Whew!

I completed the rounds in: 1:08, 1:02, :58, 1:03, 1:08, 1:00, :55, :58, :57, & :46.

I also like when I’m able to finish strong.

Tuesday, September 11

I watched the final episode of The Looming Tower entitled “9/11.” It was gut wrenching.

I baked funfetti cupcakes and bread, and made homemade raviolis with my new contraption. Yay! And this is also why I only eat two meals a day. I’m counting my calories to ensure that I don’t, you know, swell.

My day was full with many other activities, and I didn’t work out until 7 pm, the latest I’ve worked out in a couldn’t tell you when.

Every other minute
Press, Push Press, Power Jerk
Increase weight 10# each round

This didn’t go as well as it should have, likely because it’s the fourth day in a row that I’ve worked out and I did grasshoppers and wall crawls yesterday. I completed all 3 lifts @ 65, 75, 85, 95, 105, 115, & 125, but after completing press @ 135 I didn’t have enough left in the tank for push press and power jerk. I did push press @ 145 & 155, but failed at 165. I came very close to completing rep but just could get it up. #viagramayhavehelped

As it was a relatively cool evening, I completed conditioning on 5th Ave. I set up towel at starting line, measure 10, and set up clock and notepad.

Max rep strict and unbroken pushups
Run 10m forwards and 10m backward, increasing by 1 sprint (forwards & backwards = 1 rep) after each round of unbroken pushup

For strict pushups I ensured that hands were in same position for all rounds, that feet were together, and that nipples and alternating face cheek touched the ground. I only allowed myself to rest in plank position, i.e., no resting with chest on the ground and arms stretched to the side.

I completed 22, 9, 9, 10, 11, 14, 14, 16, 16, 17, 17, & 24 for a total of 180 pushups and ran 11 rounds, i.e., I didn’t run after 12th and final round of pushups. That’s 1,320m total—and half of that running backwards. I was pleased that I was able to finish strongly. Of course the “rest” whilst running helped!

Wednesday, September 12

I rested. Sadly, I forgot to drink a beer. Dammit.

Thursday, September 13

Hurricane Flo approaches, so I’ve been battening down the hatches, so to speak.

I made banana-nut muffins for breakfast, and they are delicious. I’ve discovered that the most convoluted recipes often result in the best delicacies, and this recipe was indeed convoluted.

Row 25 calories
5 rounds
– burpee + strict L-sit pull-up
– burpee + strict C2B pull-up
– burpee + strict T2B
– burpee + strict K2E
– burpee + SDHP, 100#
Row 25 calories
5 rounds
– burpee + strict L-sit pull-up
– burpee + strict C2B pull-up
– burpee + strict T2B
– burpee + strict K2E
– burpee + SDHP, 100#
Row 25 calories
5 rounds

– burpee + 3 strict L-sit pull-ups
– burpee + 3 strict C2B pull-ups
– burpee + 3 strict T2B
– burpee + 3 strict K2E
– burpee + 3 SDHPs, 100#

Time = 21:20

I set a goal to complete a calorie per stroke, and completed rounds of rowing in 25, 24, and 24 strokes. Yay! I kept strokes at about 16/minute.

I programmed pull-ups because I did so much pushing this past Tuesday. Burpees were more about active recovery and were thus not 6-count.

This was a gasser, and I’m pleased with performance.


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